Time To Grow (pics pg16)

@Oasis, I'm soooo sorry mate, I thought I'd replied to the PM you sent me.  I'm good for Creatine at the min.  Again massive sorry for not replying, I must have clicked off the page too quick before sending.

@Jedi, Not sure mate, I'm just doing what ever Paul tells me.  I've always needed lots of cardio, so we'll just see how the morning sessions go.  I doubt they'll affect my strength at all, as the food I'm having at the min is fine, strength is up and have stayed at 15st 10lb with very little cardio.  With the addition of the morning session I'm expecting some lard to come off while strength still goes up.  But we shall see........

Got to work through my dinner today at work due to rush job needing to be finshed asap, but it's worked out well as I can get straight off to the gym and do cardio as soon as I've finished weights GOOD TIMES!!

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Always good to get the cardio out of the way first thing Mr Rack!
 
 

My competition journal: http://www.muscletalk.co.uk/Diamante-Warrior-AmazoniaChoosing-Your-Battles-Wisely-m2398177-p149.aspx

Too true, I was going to put on my status later on tonight
"RACK will be joining the 5am cardio club again!"

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

5AM Cardio club!

I would say nackers to that for a game of tiddlywinks!

Ever since "The Kypton factor" was removed from the morning Challenge TV slot, I have blanky refused to get out of bed to do cardio.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

It's more like 5-30ish mate haha.  TBH I enjoy doing it, get's me up and ready for the day and I know it's done then.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

I must agree, cardio and a nice long shower to accompany are excellent ways to start the day.  Please take that idea and place it on the scales.

Now, lets take the act of dragging an unwilling carcass from its cesspit at a inhospitable time of the morn. Place that on the other side of the scales.

Unfortunately my set of scales are heavily biased in favour of laying comatosed under a warm duvet.

Winner winner chicken dinner!

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

This is true my friend, but at 530am every morning I have this thing jumping on me

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

^
He looks like a nice lad but he also looks as though if you don't drag your @rse out of bed
...he will do it for you.



The line above the picture also reads ever so slightly as though your GF could've written it after
one too many rude awakenings

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

That's your pink handbag on the door isn't it!

 

@Jedi, FPMSL!!!  She's randier than me!!
the dog's so strong it's unreal.  I seriously have to put every bit of effort in to stop him draggin me, he's only 9 months old too.  3st 6lb at the min.

@G, shhhh don't tell anyone about my bag fetish bro

Chest and Bi's

Pec deck 90kgx10,10,10 (up reps)
Incline press 70kg x8,8, 80kg x 7, 40kg x failure (usually done on smith but was busy)
Flat DB press 35kg x 8,8,8,8 (same)
Dips - BW x 8,8,8 (same)

Seated incline DB curl 17.5kg x 10,10,10 (up weight)
Standing BB curl - 35kgx8,8,8 (same)
30’s - with 30kg on cable (up weight)

Followed by 45mins cardio

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Hey hey hey.....do not diss the 5am Totally Bonkers Groovy Gang.....I am Presiding Officer of it my lovelies!
 
True, we don't have that many male members......but Mr Rack puts in an appearance on a regular basis to enthuse us with his wit and banter!
 
In fact, I'm back in the game myself......so its head down, arse up and burn that flubber!! Hee!

My competition journal: http://www.muscletalk.co.uk/Diamante-Warrior-AmazoniaChoosing-Your-Battles-Wisely-m2398177-p149.aspx

Had a bash at those leg presses tonight mate, one word - BRUTAL!!

I started with too much weight I think, I just couldn't do it. I will lower the weight next week and have another bash.

I had to do: 10 / 10 / (lowered weight) 10 / 10 / 5 / 5 / 6

They do the job though eh??

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@Chrissie, I was there in da clurb this morning and it was awesome!  Although no need to tease me with tales of you in PJ's while I'm freezing on the streets haha!!

@Tuffy, That's exactly how my first time went mate.  Stick with the same weight next week and I bet you finish it.  It feels like pure hell but for a split second when you get out of the machine your legs are fine, as soon as weight is put on them they collapse hahaha!!
 
New alarm tone worked wonders this morning (David Guetta "love is gone") and I was off out on the streets with my dowg at 530am.
45mins of brisk walking soon warmed me up and I was back home eating meal 1 at 615am.
Doing cardio again has put me in a really good mood, not sure why or how I've missed it but I know I'm feeling better for doing it.

Chest is nice and tight from yesterday, although I still never seem to get DOMS in my bi's?????
Rest from weights today but will be there tomorrow for back/rear delts/traps/calves.

Also managed to do a deal with a mate who owns a cafe, I'll be getting 120 eggs for a tenner so not too bad. And the VIP has a costco card so viva la chicken breastage for cheaper than the Asda!

In other events, I won't be venturing to any night time establishment this weekend, a night at the pics with the VIP tonight and chilling tomorrow, then off to see my bro sunday night for my treat meal.

It's strange how by only doing 2 decent length cardio sessions my mood has picked up this far.........

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Get pounding those streets boy!

 

Would i be right in thinking that this additional cardio is due to changes by PSCARB or is it a decision you have made yourself.

It's down to Paul mate.  I'd not done any cardio apart from walking the dog 20 or so mins a day (and that was mainly me shuffling along while he runs about) since starting the plan as he'd not stated to do any.  Had a quick word this week and it's now been added.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Cardio is a must for those whom easily add BF.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

That's especially true for me.  As said, me and Paul must have got our wires crossed with the cardio situation.  On a different note though, my weight has been a constant 100kg with doing hardly any, so the addition of 45mins fasted in a morning, I'm guessing fat loss will happen

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

hope all is goin well fella with the new plan and diet...
saw on FB, and here, that the cardio is back in!! 5.45 in the mornin!! crazy b*stard!! haha..

hope ur well fella

  

Bodybuilding Warehouse Board Rep

Just been readin through your journal buddy.

I'm good thanks and in a sick way was enjoying my Harold Bishop-esque power walk this morning.  I was up at 5.15 and out the door for 5.30.  It'll be the same now until Paul say's something different.

Was a bit mardy last week due to bf% but on a good note, I'm eating more than ever and weight is a stable 15st 10lb.

Hope you're doing well mate.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Back/Rear delts and traps and calf’s:
Wide grip pull downs - Pg15 x10,10, P16x7 Pg12xfailure (up reps)
Bent over BB row - 85kgx8,8,8,8 (up weight)
Partial dead lifts - 125kgx8,8,8,4 (up 5kg) See notes
Close grip pull downs – Pg14x8,8,8 (up weight)

Bent over DB raise - 125kgx10,10,10,10 (dropped weight see notes)
Reverse peck deck - 50kgx10,10,10, (up reps)
Seated DB shrugs - 37.5kgx8,8,8,8,8,8 (up weight)

Standing Calf raise Pg16x20,20,20,20,20 (up weight)

Cardio done circa 6am, 45mins very brisk walk as it was freezin! Got back home, had a quick power nap then had a few car parts to pick up before going to the gym.
Really enjoyed the session too. Grip went on DL's but technique is far better and strength is still good so I'm happy. With the bent over raises, I've dropped the weight as I felt I was doing more of a shrug movement so I'm sticking to that weight until I'm happy with form. On the weight front I've gone from 15st 6lb to 15st 4lb since the addition of cardio so it's clear this is what was missing.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

car parts you say?

nice big sunstrip and one of those whistling exhaust trims for the beemer is it??? lmao!

BODY TEMPLE  GASPARI & SYNTRAX rep.
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HAHA, ye m8 n a set o bling chrome wheel archez innit!!!
Just some new engine mounts for it although I am bidding on an M50 inlet manifold for it on ebay at the min too (gives it far more at the top end)

45mins cardio done at about 8ish this morning. Just got 120 eggs for £10 so pretty pleased and just found my mom can get a membership card for the local costco so cheaper meat all round too! Good times!

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Just come back from Costco and OMG!!! Got a weeks worth of chicken and steak for £45, I felt like I was stealing the things in there were so cheap! Also (and sorry now to all prep'in) I got hold of the biggest and best CHEESECAKE I've ever seen! It must be 3in high and 15in diameter!! It's getting chopped up and used my my designated treats!!
Made a mistake when writing weight up the other day, I dropped from 15st 10lb to 15st 8lb, not 15st 6lb to 15st 4lb, god knows why I mixed it up?????

Will next be getting weighed next saturday to see how fasted cardio is effecting things.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

I've never ever understood the fasted cardio theory, you do cardio for said amount of time at said amount on intensity, it burns said amount of calories, you consume said amount of calories and thus deduct the calories burnt from cardio fasted or otherwise surely???. Ok another way of putting it lol:

you consume say 3500 cals a day and burn say 500 cals from cardio, fasted or otherwise yes/no??

It's hard to be humble when I'm so great...

If you even dream of beating me you'd better wake up and apologize...Muhammad Ali

I'm just doing what Paul tells me mate.  I always thought you burnt/used more fat in a starved state as glycogen levels will be low due to not havin eaten for so long.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

I always thought cals in cals out equal fat lost?

It's hard to be humble when I'm so great...

If you even dream of beating me you'd better wake up and apologize...Muhammad Ali

Inspired by you Mr Rack, I present you this picture

How do I compare?

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I always thought cals in cals out equal fat lost?

The body won't necessarily go after the fat for energy. Also, calories might be calories but the body responds differently to different types of food.

My Journal

FPMSL AWG, we'll have to set another "pose off" thread in the general section!!

My god it's getting cold now! 530am cardio was a very brisk 45mins walk, it had to be brisk to keep me warm. Hat and mittens are defo in order tomorrow. Last time I was this cold doing cardio was in January when I was doing MMA but was running so warmed up pretty quick.

Will be doing delts and tris at lunch time.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

A study carried out at Kansas State University (Wilcox, Harford & Wedel Medicine & Science in Sports and Exercise, 17:2, 1985), indicates that a kilogram of fat will be oxidized sooner when exercising in the fasted condition in the morning than when doing the same exercise in the afternoon. By measuring respiratory gas exchange, caloric expenditure, and carbohydrate and fatty acid metabolism, these researchers showed that the mass of fat burned during aerobic exercise amounts to 67% of the total energy expenditure achieved when the same exercise is done later in the day or in the fed state.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

RACK


FPMSL AWG, we'll have to set another "pose off" thread in the general section!!

I accept your challenge

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Thanks for that Valhalla

AWG you as they say are on!!!

Here's yesterdays session;
Shoulders/Triceps:
Seated smith press 75kgx9,8 (elbow tweaked) 70kgx8,7
Seated Side laterals 12.5kgx8,8,8,8 (same)
Seated DB press 25kgx10,9,8,8 (up reps)
Standing front raise with a straight bar 20kgx10,10,10 (same)

Straight bar cable press-down 60kgx8,8,8 (different machine, less pulleys)
Skull crushers 30kg (not inc bar)x8,8,8 (less weight due to elbow)
Between bench dips BW+20kg DBx10,10,10 (same)

Bit of a hit and miss session, going to have to start with MSM again as elbow is starting to hurt a little, nothing major just a slight pain but enough to cause discomfort. Strength felt a little down but haven't been geting a much sleep last few days due to starting cardio. Once body has fully adjusted I'll be fine.

Cardio done this morning, again at daft a.m. Seems strange getting up when the moon is still in the sky lol!

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

RACK

Cardio done this morning, again at daft a.m. Seems strange getting up when the moon is still in the sky lol!

Bogger that.

Shame about the elbow any idea what's flared that up?
Seems to be a lot of tendonitis about at the minute
...maybe it's a new contagious strain

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

Not sure mate, I don't think it's ever gone away tbh.  It seems to be more when pressing in a verticle plane so will have to keep an eye on it.  The cold weather won't be helping either.

Just been told I'm working away in Port Talbot for a couple of days next week but it shouldn't pose too much of a problem. Going away sunday night after I've trained, monday is rest day, I'll be back for tuesday evening so can train then. Diet will be pretty much on the button as our company are pretty good and let us buy what ever we want on the expences so we always get too notch food. Cardio should be easy to do as I'll take my trainers along and tread the streets.

Just a shame it wasn't a few weeks ago as I could've got to the Port Talbot show

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Shoulders/Triceps:
Seated smith press 75kgx9,8 (elbow tweaked) 70kgx8,7
Seated Side laterals 12.5kgx8,8,8,8 (same)
Seated DB press 25kgx10,9,8,8 (up reps)
Standing front raise with a straight bar 20kgx10,10,10 (same)

Straight bar cable press-down 60kgx8,8,8 (different machine, less pulleys)
Skull crushers 30kg (not inc bar)x8,8,8 (less weight due to elbow)
Between bench dips BW+20kg DBx10,10,10 (same)

that woul hurt my elbow too

-

It's strange R, sometimes it won't hurt for weeks but then it'll give me trouble for a few days???

Just been told the job away is up in the air now so might not work out as planned. Either way I'll figure out a way to get all the food and training sorted. As Mr Eastwood says in Heartbreak Ridge "Adapt and overcome!"

Also I've got a real bug for doing a show next year now, not only from friends on the boards doing it but a few from my gym are thinking of doing it next year too. Although they are wanting a UKBBF show in sept where I'm still wanting to go for the NABBA North East in May. Either way I'll be mentioning it to Paul in my next mail.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Hey Rack hows tricks mate?

Good to see you back into the training and I take it that is the new VIP on page 5? I would say you look happy but you do have a vodka in ya hand so I suppose you would lol!!!

I take its your bulking atm bud?

I love bulking, but Im cutting atm doh!!! A long road to go for me atm as I want to shed about 1 stone to get bf% down to around 11 - 12% at 15 stoneish.

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My elbows usually kill after a few sets on triceps

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oasis


I've never ever understood the fasted cardio theory, you do cardio for said amount of time at said amount on intensity, it burns said amount of calories, you consume said amount of calories and thus deduct the calories burnt from cardio fasted or otherwise surely???. Ok another way of putting it lol:

you consume say 3500 cals a day and burn say 500 cals from cardio, fasted or otherwise yes/no??

i think the theory being that there is less energy available, therefore it comes from fat

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